T Nation

Hypertrophy


#1

Is my thinking correct?
If I do 3 full body workouts per week and want to induce Hypertrophy in a couple of groups I should leave those out of my full body routine and do a HST style set/rep scheme on those?


#2

NO do a full body routine for all your body hence total body work out. Or do some type of split.

I suggest you read something like Waterburys TBT if you are interested in total body w/o's it lays it all out for you.

Hope that helps,
Phill


#3

Ok, but hte hypertrophy article I read keep talking about high frequency training and mentioned about only doing one or two muscle groups.


#4

Phil is correct as usual.

Without knowing any of your particulars. (Ever notice that no one ever gives any information yet wants help). I would say stick to a full body three times per week workout. Keep your sets to 25 or less per session. Keep your sessions to 60 min or less. Keep your reps in the 6 to 12 range. Keep your reps to one or two short of failure.

Take a break of 5 to 7 days after an eight week program.

Eat six times per day. Take in one gram of protein for every pound of body weight. Sleep 8 to 10 hours per day.

Oh and you will probably need to stock up on Grow! protein powder as this will be one or two of your six meals per day. Easy and tastes great!

I have gained up to 12 pounds of solid muscle in one years time doing this (while in my late 30's). Some do better, others not as well.

It's all pretty simple you just have to discipline yourself to do it!

If there is ever anything that I can help you with don't hesitate to PM me.

Good Luck,

Zeb


#5

are you referring ot the perfect ten article??

That is an article for fairly advanced trainees loooing to specifically build up 1-2 body parts with higher frequency training. Louis Simmons has also written about a similar method utilising extra workouts to develop weak areas (+ work capacity).

If you are in this situation then what you write is pretty much correct - basically perform the rest of your workout as prescribed but work on the muscle groups that require significant improvement with the perfect ten method.

If you want all over muscle mass (ie you're not yet at a level where specialising is justifiable) then stick with a tried and tested total body workout and don't worry about over-complicating things just yet.


#6

Juni - That is exactly what I was refering to. Thanks for the info. I am just not sure I will be able to work up to the full routine of two sessions per day. So I am trying to put my own spin on it. And I am not a fan of Grow! but my protein shakes work good for me. My goal is to bring my chest and arms up to speed with the rest of my body. I also need to re-evaluate the HST program. Thanks for the help.


#7

Low-Carb Grow! is excellent for rounding out extra protein and calorie needs. What don't you like about it?

You should also consider using Surge before/during/after workouts.

As far as schemes for hypertrophy, if you're trying to mix it yourself, you should be reading some of CW's and CT's articles. The Perfect 10 is good, but don't skip these:

The Art of Waterbury:
http://www.t-nation.com/readTopic.do?id=693794

Frequency: The Key to Success:
http://www.t-nation.com/readTopic.do?id=673054

The Set/Rep Bible:
http://www.t-nation.com/readTopic.do?id=651322

Continuum Training I and II:
http://www.t-nation.com/readTopic.do?id=647003
http://www.t-nation.com/readTopic.do?id=647910

Locked and Loaded:
http://www.t-nation.com/readTopic.do?id=666294

Finally, don't underestimate nutrition.


#8

Mostly the price of Grow! is what I don't like. But thanks for the article links. I will certainly begin going through them now.


#9

I'm sure that you wish it was free. That would be nice. However, in the real world most times you get what you pay for.


#10

Hard work is free.


#11

Not saying this just to be contrary, but there are other good formulations out there too that cost less than $11.50/lb. Grow! is mostly a taste thing. Fine product, but if you're on a budget, there's good alternatives.

-Dan


#12

Yes Dan there are always alternatives to THE BEST!


#13

You sound like you are not only the hair club President but also a client.


#14

LOL!...Just a guy who has had about every type of protein powder made and know that Grow! is the best.

(okay no more free plugs I want to get paid for this....kidding)